Lifting

WOD:

Deadlift:

• 5 reps (135 lbs)
• 5 reps (185 lbs)
• 5 reps (225 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)

Press:

• 5 reps (65 lbs)
• 5 reps (95 lbs)
• 5 reps (115 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)

7pm

Worked out at 7pm instead of the usual 6am today. I like the later workout times. My body has already been moving and everything takes a lot less time to get warmed up.

WOD (3 rounds):

• 500m row
• 12 front squats (115 lbs)
• 21 box jumps

Getting it done on a Saturday morning

WOD (5 rounds):

• 5 dead lifts (205 lbs)
• 400m run
• 10 chest-to-bar pull ups
• 15 box jumps
• 20 kettle bell swings
• rest 45 seconds

Chest to bar pull ups

It's Friday

WOD (6 rounds):

• 200m row
• 7 back squats (body weight/175 lbs)
• 7 ring rows

My time was 16:00

Power Snatching

WOD:

• 10 power snatches (95/65)
• 200m run
• 5 handstand pushups
• 10 pistols (5 each leg)
• 15 pullups
• 400m run
• 10 power snatches
• 400m
• 5 handstand pushups
• 10 pistols
• 15 pullups
• 200m
• 10 power snatches

My time was 14:14.

Back to 6am

During the holiday break I was coming in to the gym at 10am. It's much better than 6am, but now the kids are back in school and I'm back to work. Today was my first 6am workout in over two weeks. Ugh.

WOD (obstacle course):

• 1 row of box jumps (8 boxes)
• 1 rope climb
• 50m overhead carry (45 lbs)
• agility ladder
• 5 cartwheels
• 200m run
• 5 knees-to-elbows

Do as many rounds as you can in 20 minutes. I wasn't feeling this morning. I got 5 rounds.

Overhead Squats, push ups, lateral jumps

WOD:

• 5 overhead squats (115 lbs)
• 7 push ups on the bar
• 9 lateral jumps over the bar

Do as many rounds as you can in 5 minutes. Rest 3 minutes and do it again (for a total of 3 times).

My rounds: 4, 4, 3 2/3